Longevity markers
Measuring the following markers at least once or twice a year can provide valuable insights into your systemic health and longevity.
1. Waist Circumference
- What it measures: Excess body fat and visceral fat around organs.
- Optimal values:
- Women: Below 80 cm (31 inches)
- Men: Below 90 cm (35 inches)
2. Blood Pressure
- What it measures: Cardiovascular risk and brain aging.
- Optimal values:
- Below 120/80 mmHg, ideally 110/70 mmHg
3. Lp(a)
- What it measures: The most atherogenic lipoprotein, strongly associated with heart disease risk.
- Optimal value: 5 mg/dL
- Note: Lp(a) is heavily genetically determined and hard to control, but measuring it once helps in adjusting other risk factors.
4. HbA1c
- What it measures: Average blood sugar over 2–3 months, indicating metabolic health.
- Optimal range: 4.5–5.5%
- Higher levels increase the risk of heart disease and diabetes.
5. hsCRP
- What it measures: General inflammation, linearly associated with heart disease and mortality risk.
- Optimal value: Below 0.2 mg/L
6. Grip Strength
- What it measures: Upper body strength and muscle mass.
- Optimal values:
- Women: Combined both arms at least 60–70 kg
- Men: Combined both arms at least 100 kg
7. Cooper Test (12-Minute Run for Distance)
- What it measures: Cardiorespiratory fitness and VOâ‚‚ max.
- Optimal distances:
- Women: At least 2,000 meters
- Men: At least 2,500 meters
Summary:
Regularly measuring these markers provides actionable insights into your health and longevity.